Ask Nicole: Smith Machine, Protein Shakes, Shoulders. In this week’s episode, 3-time Figure Olympia Champion Nicole Wilkins answers YOUR questions about: the number of exercises to do per muscle group, losing stomach fat after pregnancy, the Smith machine versus the squat rack, how many protein shakes one should drink during the day, and training shoulders for a Figure competition.

Ask Nicole: Lagging Glutes, Running On Leg Days, Pairing Exercises. In this week’s episode, 3-time Figure Olympia Champion Nicole Wilkins answers YOUR questions about: what to do when legs are developing faster than the glutes, when to run on leg days, what exercises to pair together, how to design your training split and pushing through a plateau.

Ask Nicole: Form, V-taper, no-gym training. In this week’s episode, 3-time Figure Olympia Champion Nicole Wilkins answers YOUR questions about: the timeline of losing fat and building muscle, maintaining correct form when lifting weights, building the V-taper, burning fat in the armpit area and training when you don’t have access to a gym.

Ask Nicole: Switching Up Workouts, Is Cardio Good? In this week’s episode, 3-time Figure Olympia Champion Nicole Wilkins answers your questions about: how often you should switch-up workouts, getting back on track after a long lay off, whether cardio is good and how to approach nutrition when recovering from an injury.